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After you complete week 3, return to week 1, add appropriate micro-load and perform 5x5 again. Repeat this procedure for weeks 2 and 3, again, micro-load accordingly. The third time thru the cycle you will complete weeks 1 and 2 as written, but do not complete week 3. Week 3 of this cycle is the week of the powerlifting meet - which are typically held on Saturdays. The week of the meet you will lift on Tuesday only, to allow the body to completely restore its nervous system so that you will be able to demonstrate your maximal strength on Saturday.

So, how do you apply Supra Warm-ups when your working weights are very near your 1RM? Easy. Use a weight that is 5% to 10% above your max.

“Wait a minute John, how can I lift a weight that is above my 1RM?”

You can’t. But you can lower it.

The Supra Warm-ups used for heavy single rep training are eccentric; negatives. Let’s go back to the squat scenario.

Let’s say you’re going to perform 5 single-rep sets of squats with 325 pounds. After completing your last traditional warm-up with 295 pounds, load the bar to 340 pounds and simply descend slowly to the bottom position of the squat. Of course make sure you have some type of spotter pins / safety device that can stop and hold the bar at the bottom while you crawl out underneath. Take approximately 3 to 4 seconds (a real 3 to 4 seconds; you know – “one-thousand-one, one-thousand-two” etc) to lower to the bottom. Don’t take any longer than this as too much fatigue will build up possibly impeding your performance when you start your work sets with the 325 pounds. One to two sets will do the job. If you perform two sets make sure that you take at least 3 minutes – 5 minutes would be better – between sets so that the Supra Warm-up sets don’t turn into your work sets.

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